2 Sets
Tabata 1:(:20 ON / :10 OFF)
Calorie Row
– Rest 1:00
Tabata 2: (:20 ON / :10 OFF)
KB Goblet Squats
– Rest 1:00
Tabata 3: (:20 ON / :10 OFF)
AbMat Sit-Ups
– Rest 1:00
5X2 @ 8.5/10 RPE
4 Sets
15/12 Calorie Bike
10 DB Deadlifts (2×50/2×35)
10 DB Box Step Overs (1×50/1×35) (24/20)
Rest 1:1
TARGET SCORE:
Target time: Sub 2:30
Time cap: 3:00
Teams of 2
100 Push Press (95/65)
80 Deadlifts (95/65)
60 Hang Power Cleans (95/65)
40 T2B
20 Wall Walks
*400m partner run after each movement
*Split reps as desired
Time cap: 30:00
Build to a heavy single in 15 minutes
Build to a heavy single in 15 minutes
200m Run
10 Air Squats
10 Step Back Lunges
400m Run
20 Air Squats
20 Step Back Lunges
600m Run
30 Air Squats
30 Step Back Lunges
800m Run
40 Air Squats
40 Step Back Lunges
600m Run
30 Air Squats
30 Step Back Lunges
400m Run
20 Air Squats
20 Step Back Lunges
200m Run
10 Air Squats
10 Step Back Lunges
Time Cap: 30:00
6 @ 6.5/10 RPE (3R/3L)
6 @ 7/10 RPE(3R/3L)
6 @ 7.5/10 RPE(3R/3L)
6 @ 8/10 RPE(3R/3L)
6 @ 8.5/10 RPE (3R/3L)
16:00 AMRAP
500/400m Row (OR 400m Run)
25′ DB Overhead Walking Lunge (50/35) (R)
25 Box Jump Overs (24/20)
25′ DB Overhead Walking Lunge (50/35) (L)
TARGET SCORE:
Target Rounds: 3+
AMRAP 30:00
2 Rounds
5 DB Squat Cleans (moderate/heavy)
10 Burpees Over DB
15 V-Ups
20 Calorie Bike
Rest 2:00 after every 2 rounds
Build to a heavy unbroken complex.
5 Sets
20 GHD (OR 30 AbMat Sit-ups)
10 HSPU
5 Hang Squat Cleans (135/95)
Rest 1:1
TARGET SCORE:
Target time: Sub 2:30
Time cap: 3:00
During this time we have converted all of our classes online.
For information on our online program, please fill out an info request form
and one of our team members will contact you!
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